Design a 12-week upper body weight training program for an athlete wishing to increase upper body strength and power while limiting muscle mass growth. Specify the athlete’s sport and position that you are creating this program for
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Introduction:
As a medical professor tasked with creating college assignments for medical college students, I have been asked to design a 12-week upper body weight training program for an athlete. The program is tailored to help the athlete increase upper body strength and power while limiting muscle mass growth. In this assignment, I will specify the athlete’s sport and position that the program is designed for.
Answer:
The athlete that this program is designed for is a male basketball player who plays the position of shooting guard. The program will focus on exercises that target the upper body, including the chest, back, shoulders, and arms. The program will consist of three training sessions per week, with each session lasting approximately one hour.
Weeks 1-4
The first four weeks of the program will focus on developing strength and muscular endurance. The athlete will perform exercises such as push-ups, dumbbell bench press, lat pulldowns, bicep curls, and tricep extensions for three sets of 12-15 reps.
Weeks 5-8
During the next four weeks, the program will shift towards developing power. The athlete will perform exercises such as explosive push-ups, plyometric pull-ups, medicine ball chest passes, and explosive dumbbell curls. These exercises will be performed for three sets of 8-10 reps.
Weeks 9-12
The final four weeks of the program will focus on maximizing strength and power while limiting muscle mass growth. The athlete will perform exercises such as bench press, pull-ups, military press, and skull crushers for three sets of 3-5 reps with maximal effort.
In addition to the weight training program, the athlete will also perform regular basketball drills such as shooting, dribbling, and defensive drills to help improve their overall basketball performance. It is essential to note that the program must be tailored to the athlete’s current fitness level and modified as they progress through the program.
